Exercise guide
Sitting Crossed Legged Reach Forward Stretch
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
- Upper arms
- Waist
This seated mobility exercise targets the lats, trapezius, and posterior deltoids by using a hip hinge to decompress the spine and stretch the upper back. It is an effective movement for improving overhead mobility and relieving tension in the posterior chain.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on a flat bench with your legs crossed in a comfortable position.
- Ensure your sit bones are firmly planted and your spine is tall with shoulders relaxed.
- Place your hands on the bench surface directly in front of your crossed legs.
How to do it
- Inhale deeply to lengthen your spine, then exhale as you slowly hinge forward from the hips.
- Reach your arms forward across the bench, sliding your hands away from your body as far as comfortable.
- Hold the maximum stretch for 20-30 seconds, focusing on deep, rhythmic breathing into your upper back.
- Inhale as you slowly walk your hands back toward your body to return to the upright starting position.
Form checklist
- Keep your glutes in contact with the bench at all times; do not let your hips lift.
- Allow your head to drop naturally between your shoulders to fully relax the trapezius.
- Lead the movement with your chest to maintain a hinge pattern before allowing the spine to round.
- Keep your shoulders depressed (away from your ears) to maximize the stretch in the lats.
Pro tips
- Actively press your palms into the bench and 'pull' back slightly without moving them to create isometric tension in the lats.
- Focus on breathing into your back ribs to physically expand the space between your shoulder blades for a deeper trap stretch.
- Switch which leg is crossed in front halfway through the set to ensure balanced hip and lower back engagement.
Make it harder
- Walk your hands diagonally to one side to isolate the stretch on the opposite lat and oblique.
- Reach one arm underneath the other in a 'thread the needle' fashion while hinged forward to increase the stretch on the posterior deltoid.
Frequently asked
- What muscles does the sitting crossed legged reach forward stretch work?
- The sitting crossed legged reach forward stretch primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the sitting crossed legged reach forward stretch?
- The sitting crossed legged reach forward stretch requires no equipment — just your body weight.
- Is the sitting crossed legged reach forward stretch good for beginners?
- Yes. The sitting crossed legged reach forward stretch is a beginner-friendly movement and a strong foundation to build on.